🏃🏼‍♂️ Race Briefing for Petter for Western States 🏃‍♀️

1. 🏃🏼‍♂️- Runner info

Informations	Value
Name	Engdahl
First Name	Petter
Nationality	Sweden
Age	29
Index	925
Team	Adidas Terrex

Petter, here is your race briefing for Western States, we wish you a great performance for this race, best of luck!

Petter, Enduraw estimated your finish time at 14:37:26. With this time you would have finished in position 1 last year

Good luck for this race Petter, I'm sure the 100 miles format is for you

The Runner Ability Heat Map defines your runner profile. By analyzing your Strava account and previous races, we can see if you are strong on climbs or fast on the flat. So 🏔 or 💨

2. 🏔- Race Analysis

Parameters	Value	Unit
Distance	161.3	km
Elevation Gain	5500.0	m
Elevation Loss	6330.0	m
Max altitude	2648.0	m
Min altitude	167.0	m
Avg altitude	1152.9	m
distance above 8%	20	km

On the red parts, the gradient is higher than 8%, Considering your walking/running economy threshold, it is better to walk

On the grey areas, the gradient is higher than 5% Considering your defined threshold, it is better to use the poles

Analysis of the main parts of the race

• There are no remarkable climbs here.

Would you be interested in a closer look at the first and last kilometers (type of surface, positioning, etc.)?

3. ⛈ - Weather conditions

(updated 24 hours before the race)

Parameters	Value	Unit
Max temperature	22	°C
Min Temperature	7	°C
Average Temperature	15	°C
Wind speed (at departure)	3.4	km/h
Wind direction (at departure)	104	°
Risk of rain	Clear	/

Here you have the map of the race. You can zoom in to explore and visualize the trace !

On this graph we can see when the wind will help you

Given our analysis :

• ☀️ the heat will cost you 678 seconds

4. 📈 - Pacing strategy

Your pacing plan is customized according to 7 points:

🥇 Your level (finish time)

⛰️ Your positive and negative elevation gain (the GAP we talked about earlier)

🛠️ The technical nature of the race

🌬️ The wind (whether it's head-on or not)

🌡️ The temperature at each points along the route

⏱️ Your pacing strategy, in this case a slight negative split of -8%.

⏳ The natural drift at the end of the race, which depends on your index.

This will give you crossing points to respect at aid stations (you can also find a km-by-km plan on the next page)

Aid Station	KM	Distance between	Time
Lyon Ridge	16.6	16.6	01:37:07
Red Star Ridge	25.4	8.8	02:26:49
Duncan Canyon	39.3	13.9	03:39:40
Robinson Flat	48.8	9.5	04:31:03
Miller's Defeat	55.4	6.6	05:06:57
Dusty Corners	61.2	5.8	05:37:32
Last Chance	69.7	8.5	06:18:58
Devil's Thumb	76.9	7.2	07:01:26
El Dorado Creek	85.1	8.2	07:48:55
Michigan Bluff	89.6	4.5	08:13:23
Foresthill	99.8	10.2	09:08:40
Dardanelles (Cal-1)	105.7	5.9	09:38:58
Peachstone (Cal-2)	113.8	8.1	10:21:49
Ford's Bar (Cal-3)	117.5	3.7	10:42:37
Rucky Chucky	125.5	8.0	11:25:00
Green Gate	128.5	3.0	11:42:16
Auburn Lake Trails	137.1	8.6	12:30:33
Quarry Rd	146.0	8.9	13:17:23
Pointed Rocks	151.7	5.7	13:46:59
Robie Point	159.2	7.5	14:30:33
finish	161.3	2.1	14:37:26

🔜 With the analysis of your races and training (with our Strava integration) we can even propose an ultra-tailor-made plan to go after marginal gains!

5. ⏱ - Pacing plan

🎯 Here is your pacing plan km by km for the Western States

Click here to download the file directly onto your Garmin for a real time pace management (available soon)

• Pacing plan 👇👇

  Km	D+	D-	Pace	Total_time
  1	85	2	00:06:53	00:06:53
  2	69	2	00:06:44	00:13:38
  3	110	9	00:07:26	00:21:04
  4	84	1	00:07:11	00:28:16
  5	48	1	00:06:06	00:34:22
  6	83	10	00:06:44	00:41:07
  7	1	55	00:04:56	00:46:04
  8	21	54	00:05:00	00:51:05
  9	29	59	00:05:01	00:56:06
  10	16	77	00:04:56	01:01:03
  11	30	50	00:05:06	01:06:09
  12	21	13	00:05:24	01:11:34
  13	6	27	00:05:05	01:16:40
  14	4	45	00:04:58	01:21:38
  15	11	35	00:05:04	01:26:43
  16	7	43	00:05:00	01:31:43
  17	22	15	00:05:24	01:37:07
  18	22	12	00:05:26	01:42:34
  19	57	1	00:06:25	01:48:59
  20	15	37	00:05:05	01:54:04
  21	40	22	00:05:33	01:59:38
  22	18	43	00:05:03	02:04:42
  23	6	42	00:04:59	02:09:41
  24	64	9	00:06:18	02:16:00
  25	42	18	00:05:39	02:21:40
  26	14	29	00:05:09	02:26:49
  27	16	31	00:05:08	02:31:58
  28	6	37	00:05:01	02:36:59
  29	6	29	00:05:04	02:42:04
  30	24	23	00:05:19	02:47:23
  31	14	23	00:05:12	02:52:36
  32	17	41	00:05:04	02:57:40
  33	49	13	00:05:53	03:03:33
  34	18	30	00:05:10	03:08:44
  35	17	21	00:05:15	03:14:00
  36	7	34	00:05:03	03:19:03
  37	7	68	00:04:56	03:24:00
  38	1	49	00:04:57	03:28:58
  39	0	73	00:04:58	03:33:56
  40	39	12	00:05:43	03:39:40
  41	32	25	00:05:23	03:45:04
  42	5	49	00:04:58	03:50:02
  43	33	47	00:05:08	03:55:11
  44	47	1	00:06:05	04:01:17
  45	40	9	00:05:46	04:07:03
  46	49	7	00:06:03	04:13:06
  47	80	16	00:06:30	04:19:36
  48	45	9	00:05:54	04:25:30
  49	30	13	00:05:32	04:31:03
  50	33	29	00:05:21	04:36:24
  51	1	52	00:04:57	04:41:22
  52	6	37	00:05:01	04:46:23
  53	6	23	00:05:07	04:51:31
  54	12	6	00:05:23	04:56:54
  55	2	28	00:05:03	05:01:57
  56	5	42	00:04:59	05:06:57
  57	17	9	00:05:25	05:12:22
  58	2	17	00:05:09	05:17:32
  59	0	24	00:05:04	05:22:37
  60	0	47	00:04:57	05:27:34
  61	1	72	00:04:57	05:32:31
  62	6	40	00:05:00	05:37:32
  63	11	23	00:05:10	05:42:42
  64	53	84	00:05:01	05:47:44
  65	39	45	00:05:13	05:52:58
  66	49	51	00:05:16	05:58:15
  67	29	37	00:05:12	06:03:28
  68	22	23	00:05:18	06:08:46
  69	8	26	00:05:07	06:13:54
  70	6	31	00:05:04	06:18:58
  71	0	44	00:04:58	06:23:56
  72	9	106	00:05:07	06:29:04
  73	13	118	00:05:12	06:34:16
  74	66	75	00:05:12	06:39:28
  75	162	46	00:08:09	06:47:38
  76	139	18	00:08:12	06:55:51
  77	35	16	00:05:35	07:01:26
  78	3	45	00:04:58	07:06:25
  79	5	61	00:04:56	07:11:22
  80	5	63	00:04:56	07:16:18
  81	19	110	00:05:02	07:21:21
  82	39	70	00:05:00	07:26:22
  83	34	101	00:04:57	07:31:19
  84	14	111	00:05:07	07:36:26
  85	81	56	00:05:40	07:42:07
  86	85	10	00:06:47	07:48:55
  87	114	31	00:07:02	07:55:58
  88	63	15	00:06:06	08:02:04
  89	60	18	00:06:01	08:08:05
  90	21	21	00:05:17	08:13:23
  91	21	32	00:05:11	08:18:35
  92	62	0	00:06:30	08:25:05
  93	2	38	00:05:00	08:30:05
  94	1	61	00:04:56	08:35:02
  95	9	108	00:05:07	08:40:09
  96	67	21	00:06:05	08:46:15
  97	70	3	00:06:33	08:52:48
  98	23	11	00:05:28	08:58:17
  99	2	25	00:05:05	09:03:22
  100	11	12	00:05:17	09:08:40
  101	3	51	00:04:57	09:13:38
  102	16	59	00:04:57	09:18:36
  103	27	95	00:04:57	09:23:33
  104	30	93	00:04:57	09:28:31
  105	64	80	00:05:07	09:33:39
  106	66	64	00:05:19	09:38:58
  107	80	52	00:05:43	09:44:42
  108	48	76	00:05:02	09:49:45
  109	66	54	00:05:27	09:55:12
  110	71	48	00:05:38	10:00:51
  111	59	36	00:05:38	10:06:29
  112	52	47	00:05:22	10:11:51
  113	7	87	00:05:00	10:16:52
  114	39	95	00:04:56	10:21:49
  115	40	83	00:04:58	10:26:47
  116	39	90	00:04:57	10:31:44
  117	64	57	00:05:23	10:37:08
  118	67	54	00:05:28	10:42:37
  119	76	67	00:05:25	10:48:02
  120	22	53	00:05:01	10:53:04
  121	14	34	00:05:06	10:58:10
  122	25	23	00:05:20	11:03:30
  123	37	26	00:05:26	11:08:57
  124	30	38	00:05:13	11:14:10
  125	25	42	00:05:07	11:19:18
  126	50	24	00:05:42	11:25:00
  127	70	22	00:06:07	11:31:08
  128	61	18	00:06:03	11:37:11
  129	41	63	00:05:04	11:42:16
  130	50	43	00:05:23	11:47:39
  131	32	35	00:05:15	11:52:55
  132	55	48	00:05:23	11:58:18
  133	40	47	00:05:13	12:03:32
  134	64	23	00:06:00	12:09:33
  135	52	40	00:05:27	12:15:00
  136	42	46	00:05:15	12:20:16
  137	18	26	00:05:12	12:25:29
  138	19	42	00:05:04	12:30:33
  139	44	41	00:05:20	12:35:53
  140	45	44	00:05:19	12:41:12
  141	49	52	00:05:16	12:46:29
  142	44	28	00:05:31	12:52:00
  143	21	35	00:05:09	12:57:09
  144	29	53	00:05:03	13:02:13
  145	27	39	00:05:10	13:07:23
  146	4	65	00:04:56	13:12:20
  147	13	40	00:05:03	13:17:23
  148	34	25	00:05:24	13:22:48
  149	60	15	00:06:06	13:28:55
  150	63	1	00:06:30	13:35:26
  151	33	14	00:05:33	13:40:59
  152	42	4	00:05:59	13:46:59
  153	1	32	00:05:01	13:52:01
  154	6	52	00:04:57	13:56:58
  155	18	73	00:04:56	14:01:55
  156	12	58	00:04:57	14:06:53
  157	37	36	00:05:19	14:12:12
  158	43	24	00:05:34	14:17:47
  159	71	23	00:06:08	14:23:56
  160	73	3	00:06:37	14:30:33
  161	11	8	00:05:21	14:35:54
  162	6	29	00:01:32	14:37:26

TOTAL RUNNING TIME : 14:37:26

6. 🥤🍟 - Feeding - Hydration

Nutrition and hydration are crucial to the success of a race, so here's a nutrition plan for the Western States.

At each aid station, this is the amount of nutrition you should have eaten and drunk.

We've taken the basic portions from your favorite brand Maurten. Nutrition is very individual, so we've estimated your average carbohydrate intake at 80 grams per hour based on your gender, height, age, and weight.

TOTAL CARB INGESTION : 1167.88 (g)

TOTAL LIQUID INGESTION : 9489 (mL)

Aid Station	KM	Gel100 (25g CHO)	500mL Water	500mL (80g CHO)
Lyon Ridge	16.6	4	1	1
Red Star Ridge	25.4	2	1	0
Duncan Canyon	39.3	3	1	1
Robinson Flat	48.8	2	1	0
Miller's Defeat	55.4	2	1	0
Dusty Corners	61.2	2	0	0
Last Chance	69.7	2	1	0
Devil's Thumb	76.9	2	1	0
El Dorado Creek	85.1	3	1	0
Michigan Bluff	89.6	1	1	0
Foresthill	99.8	3	1	0
Dardanelles (Cal-1)	105.7	2	1	0
Peachstone (Cal-2)	113.8	2	0	0
Ford's Bar (Cal-3)	117.5	1	1	0
Rucky Chucky	125.5	2	1	0
Green Gate	128.5	1	0	0
Auburn Lake Trails	137.1	3	1	0
Quarry Rd	146.0	2	1	0
Pointed Rocks	151.7	2	1	0
Robie Point	159.2	2	1	0
finish	161.3	1	0	0

📈 For greater accuracy, it's better to state your exact usual intake per hour.
This can be determined by experience (what you're used to, what worked well for you in the past) or by carrying out laboratory tests.

From the predicted heart rate for a given effort we can determine a more precise nutrition plan.
For elite athletes, nutrition can be managed on the basis of heart rate in real time to ensure that intake is accurate to the nearest gram 🤏

We can also determine the ideal concentration of your exercise drink to improve the nutrient transfer into the bloodstream. If you're a 'salty sweater' or if the temperature is high, you'll need to lower the concentration.

👑 Elite feature - Contact us if interested

7. ⚔️ - Competitor analysis

• Help with strategy based on competitor profiles

• Putting you in touch to create pacing groups

👑 Elite feature - Contact us if interested

This race briefing has been proposed by Enduraw

• Enduraw is a sports performance research laboratory.

• We believe data can help us visualize/understand/predict more accurately.

• With Enduraw we turn raw data into relevant analyses.